Couch to 5k

What is it?

Couch to 5k is a 9 week programme of 3 sessions per week which anyone can do individually or with a group.

What's involved?

The programme content has been specially created and published through the NHS as a way to safely increase from no running up to being able to run a distance of 5k continuously.

Precise details of every session together with a downloadable podcast can be found on the following website

How to get started?

Lliswerry Runners has partnered with Caerleon Running Club. Together, we have a large group of coaches, leaders & volunteers who recognise that it's difficult to get started and who will help with guiding all of the sessions. Starting in 2013, we have completed 5 such programmes before and helped over 200 beginners.

We have found that beginners are more likely to maintain the programme if they are in a group and if they have experienced and qualified leaders.

When are the sessions?

The next programme starts on Saturday 9th January but it's ok to join any of the following weekly sessions:

Saturday, meet at 8:30am at Tredegar House, Newport. 

Tuesday, meet at 5:45am at Civic Centre, Newport

Thursday, meet at 5:45pm at Caerleon College

Will I be fit enough?

We will put you together with beginners of the same standard. If you have any concerns about pre existing medical conditions it's as well to get GP advice.

What Group should I start with?

This is the simple way to chose the right group for you:

Group 1 - has done some running in the past, has been going to the gym or swimming or walking quite regularly.

Group 2 - has some very basic fitness & have from time to time done some excercise.

Group 3 - has not done anything physical for a consideraable period of time or never. Walking is a chore and not part of the normal day to day routine.

What we find is that many beginners just lack confidence and actually find the start of the programme very easy.  

How do I find out more information?

We have created a Closed Facebook Group for Couch to 5k called C25k Newport

This is for you to make contact with us to ask our advice, to contact eachother and we even find that when you can't make our scheduled sessions you can make contact with others to be able to run at different times if you wish.